- Cauliflower Tikka Masala.jpg (38.57 KiB) Viewed 415 times
Preparation Time: 15 minutes
Cooking time: 30 minutes
Serves: 4
Total calories: 426
Ingredients
- 1 large onion, roughly chopped
- 25g (1oz) fresh ginger, roughly chopped
- 30g (1¾oz) fresh coriander, leaves and stalks separated and both roughly chopped
- 80g (3oz) tikka masala paste
- Calorie-controlled cooking spray
- 2 peppers, any colour, deseeded and cut into bite-size pieces
- 2 x 400g (14oz) tinned chopped tomatoes
- 200ml (7fl oz) vegetable stock, made with ½ stock cube
- 40g (1½oz) mango chutney
- 1 large cauliflower, cut into chunky florets
- 240g (9oz) yellow lentil rice
- 1 lemon
- 150g (5oz) low-fat natural yogurt
- 1 tsp nigella seeds, to serve
Method
1. Put the onion, ginger and coriander stalks into a mini food processor with the tikka masala paste and blitz to a semi-smooth paste.
2. Mist a non-stick frying pan with cooking spray and set over a medium heat. Add the paste and cook for about 5 minutes until it starts to stick. Stir in the peppers and cook for another minute, then add the tomatoes, stock, and mango chutney. Bring to the boil and cook for 5 minutes.
3. Add the cauliflower and cook for 12 - 15 minutes, stirring occasionally so the cauliflower cooks evenly. When the cauliflower is tender and the sauce has thickened, taste for seasoning and remove from the heat.
4. Meanwhile, cook the lentil rice as per the pack instructions.
5. Squeeze the juice from half the lemon and mix this with 50g (1½oz) of the yogurt. Cut the other lemon half into wedges. Stir the coriander leaves through the lentil rice. Stir the remaining 100g (3½oz) of yogurt through the curry. Drizzle the lemony yogurt over the top of the curry, sprinkle with the nigella seeds and serve with the coriander lentil rice and lemon wedges. The curry can be frozen in an airtight container for up to one month.
Please Note: The image above is an example of the cauliflower tikka masala dish with rice, and not with the yellow lentil rice listed in the ingredients.
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